Attending exercise classes on a regular basis will also increase your energy levels and you will notice an overall improvement in your general well being.

There is a wide range of exercise classes to choose from. Some are run in Leisure Centres and others are held by individual fitness instructors in community halls. The choice is vast.

Aerobics

Aerobics is a form of exercise which involves dance type movements.

All the steps are basic, but as your attendance grows the routines will become more advanced.

To vary routines, add-on leg and arm movements are used, music will vary and the class will work at varied intensity.

A typical hour of aerobics begins with a 5 – 10 minute warm up at low intensity.

This is followed by stretching the main muscle groups in the body which will reduce the chances of injury and increase flexibility.

The main phase of the class is the next 20 – 35 minutes, or more. The routines will be at a faster pace as the beat of the music will increase. The heart rate increases and breathing becomes faster and deeper.

If you are a beginner, or have not exercised for a while, you will be encouraged by your instructor to work at a lower intensity during this phase. This will occur by doing low impact moves, ie. walking instead of jogging, no hopping or bouncing between steps and limited arm movement.

As your attendance increases, you will be able to follow every movement of the instructor.

As the aerobic phase comes to an end, intensity will decrease slowly. This will allow the heart rate to decrease, and help to prevent muscle soreness, blood pooling and injury.

Stretching is the final stage of the class. These ‘flexibility exercises’ are usually performed on exercise mats on the floor. Each major muscle is stretched for 15 – 20 seconds and repeated 2 – 3 times. The more you stretch the more flexible you will get.

Step Aerobics

This class involves stepping up and down off a platform/step varying in height depending on fitness levels.

Step aerobics can be great fun and has numerous benefits.

It is lower in impact than aerobics, burns a significant number of calories and usually does not require a lot of complicated moves and routines.

It is recommended for people with mild osteoporosis or to prevent the onset of same.

Warm-up begins using the steps at low intensity, and is followed by stretching.

During the aerobic phase, the pace of the music increases. It involves three or more routines, progressively adding more moves and gradually increasing arm movement which allows you to work all arm muscles, the chest and the upper back.

Each individual will be encouraged to work at their own level of fitness. This is usually measured by the rate of perceived exertion. Therefore each person can measure for themselves how they are feeling during the class. If they feel they are working too fast, then it is possible to work at a lower rate and vice vera.

A more accurate measure of fitness levels is to monitor the heart rate. The average resting heart rate is 60 – 80 Beats Per Minute(BPM). As the Warm up is gradual the heart rate should increase to 100 – 120 BPM approximately.

During the main phase of the class the heart rate will increase to 65% – 85% Maximum Heart Rate(MHR). The MHR is calculated by 220 minus age. The heart rate should never reach or exceed it’s maximum.

The fitter you are, you will be able to work at a higher level more easily, ie. 85% MHR – high intensity.

If you have not exercised for a while it is best to join a beginner’s aerobics class, or a low intensity class. After a month or so you will progress onto a moderate impact aerobics class, and then to high impact aerobics.

Step aerobics ends with a cool down which may or may not take place on the steps. A floor aerobics cool down is often used. Stretching then occurs. Proper stepping action needs to occur throughout the class, which will avoid injury.

Proper stepping action includes stepping close to the step at all times, full foot on the step, land heel to ball of the foot on the step, full range of movement at the knees and hips but avoid locking out at the joints, step lightly and finally never step off the front of the step!

Slide Aerobics

Slide Aerobics is available at selected venues and is a high intensity lateral training class.

A slide board that has angled, rubberised bumpers on either side of a slippery plastic material is used. Slide boots or socks are worn over runners.

The movements resemble sliding across a newly waxed floor in socks. It requires skill, balance and co ordination, and is usually used as a sports specific training class, eg. for tennis, skating and skiing.

The class involves the normal warm up, main phase and cool down and stretches. Routines change from class to class using a variation of the basic slide steps.

Slide aerobics requires twice the energy of walking so it is a high impact or high intensity form of exercise.

Aqua Aerobics

This is an aerobics class in water, preferably in an indoor heated swimming pool!

It is suited for all ages and levels of fitness.

Water provides a cushion for the body that allows it to move in ways that it couldn’t on land. Therefore aqua aerobics can be used as a form of therapeutic exercise, eg. hip replacements, arthritis, sports injuries or various joint problems.

Aqua aerobics is equally suitable for the older adult, the overweight or the pregnant. The body does not bear the weight of each movement on it’s joints. Non swimmers are regular participants in these classes as it is ideal for building water confidence.

Aqua aerobics improves flexibility, aids weight loss, builds strength and endurance, and strengthens the heart and lungs like all other exercise classes.

Chair Aerobics

This form of exercise is performed while sitting on a chair. It is more appropriate for people with balance or co-ordination problems, pre or post natal women, the older adult or a person with a very low level of fitness.

Pre – Postnatal Aerobics

These classes are specifically designed for the pregnant client. They contain low impact moves and are especially adapted to suit the needs of the clients. Body conditioning exercises are performed to suit the stage of pregnancy that the person is at. They often are done in co relation with aqua aerobics.

Yoga

The original form of this exercise is a school of thought in the Hindu religion and is a physical and mental exercise system developed by that school.

Yoga concentrates on separating the soul from the body and mind.

Most people believe that their soul is bound to their body and mind. Through yoga exercises you will be given the understanding or meaning of your soul. This is called mokhsa, or the release of the soul.

Under the guidance of your guru – instructor you will go through eight stages of training to reach mokhsa.

You will learn discipline behaviour, self purification, bodily postures such as the lotus position, control of senses, control of breathing, fixing of the mind on a chosen object and meditation.

The eighth stage of Yoga is a state of concentration in which you will realise that your soul is pure and free, and empty of all content.

Various forms of yoga and less complicated, have become more popular. The main aim is to have a tension free body that uses energy wisely and effectively.

Each class will include postures that will improve muscle tone and posture, promote strength, flexibility and balance, ease back and joint pain, relax and revitalise your body and mind and finally relieves stress.

Yoga is used as a method to gain perfect health.

T’ai Chi

T’ai Chi is an ancient Chinese form of exercise which uses slow smooth body movements to achieve a state of relaxation.

It’s prime aim is to improve health in general, but involves aspects of self defence. It is a form of active meditation, as it is performed standing up moving at a slow speed.

Each movement is performed one after the other, having a total of 37 steps in all. Each step is taught from the very first class, progressing onto the more difficult steps as the classes continue. Therefore it is important that if you decide to go to T’ai Chi classes that you attend and practise on a regular basis.

This form of exercise builds the health of the whole body from the inside out, as it attends to the needs of your internal organs. It promotes breathing, balance and relaxation and leads to a feeling of being balanced and centred. Therefore it has both physical and mental benefits.

When you practise T’ai Chi regularly, you will begin to feel an overall sense of well being.

T’ai Chi does not require any fancy fitness attire, just loose clothing and socks with cotton soled shoes. It is suitable for all fitness levels and is a safe exercise for all age groups.

Interval Training / Circuit Training

This type of class is a form of exercise that will enhance all components of fitness.

It is usually carried out using an arranged sequence of exercises.

The choice of exercises and the duration of each exercise will depend on the level of fitness of the class. It can also vary depending on the component of fitness being targeted in the class. For example if speed is the target of the class, then very fast moving, high intensity aerobic exercises will be performed. If endurance is the aim then slower paced exercises will take place but for a longer duration.

The format of a circuit training class will follow the same routine as most exercise classes, eg. warm up, pre stretch, a demonstration of the exercises in the circuit, a mini warm up, the circuit, cool down and post stretch.

At most commercial circuit training classes the exercises will alternate, an aerobic exercise followed by a body conditioning exercise and so on.

By following this pattern your body will benefit from the aerobic moves through gaining higher fitness levels, and you will tone your muscles also from the body conditioning exercises.

Circuit training is an excellent form of exercise. Some instructors use free weight exercises in their circuits which is an excellent way to get introduced to using weights.

A lot of people shy away from circuit training, when in fact it is a very simple form of exercise to follow. It rarely contains any difficult dance routines, for those of you who lack in co-ordination.

Go along with a friend and, again, work to your own level of fitness!

Body Conditioning

Some instructors will run a full class of body conditioning, or will integrate it into the end of any exercise class.

Classes devoted to body conditioning are usually called for example, “Conditioning and Toning”, “Bums and Tums”, etc. as they concentrate more specifically on particular areas of the body to work on, or work out!

Warm up occurs followed by stretching. It is important that the heart rate is increased and the muscles of the body are warm before you begin.

A beginners class would consist of 10 – 15 repetitions of each exercise.

For progression the repetitions will increase or the stretch can be held for a few seconds at the middle of each repetition. Light weights can be introduced at an advanced level, and several sets of each exercise can be performed.

Body conditioning is an excellent form of exercise, but for maximum benefit needs to be combined with some form of aerobic exercise.

Khai Bo / Tae Bo / Kickboxing Classes

All of the moves are based on traditional kick boxing moves. It resembles all aspects of an aerobics class, but adds on kicking and punching to each move. It is a non contact form of exercise.

Again as the classes progress you will learn more moves, and put together longer routines as your fitness level increases.

It involves great amounts of energy and you will be encouraged to let off steam verbally, oohing and awing through each punch and kick. Some instructors will encourage you to hold free weights so as to increase the intensity of the exercise.

The original form of this exercise is Khai – Bo, but you will come across different forms of these kickboxing classes. Their main aim is to increase cardiovascular fitness, strength, flexibility and endurance.

The music to go with these classes is especially designed to motivate you to kick out and punch out with maximum strength and force.

Any form of these classes will also significantly increase your balance. It is a brilliant form of exercise, a change from the norm and great fun.